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Olive vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between olive and refried beans?

  • Olive is richer in iron, copper, vitamin E, and vitamin A, yet refried beans are richer in phosphorus, manganese, potassium, selenium, and magnesium.
  • Olive's daily need coverage for iron is 23% higher.
  • Refried beans contain less sodium.

We used Olives, ripe, canned (small-extra large) and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Olive vs Refried beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +203.4%
Contains more IronIron +129.2%
Contains more CopperCopper +94.6%
Contains more MagnesiumMagnesium +775%
Contains more PotassiumPotassium +3887.5%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +2966.7%
Contains less SodiumSodium -49.7%
Contains more ManganeseManganese +1345%
Contains more SeleniumSelenium +544.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1733.3%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin B1Vitamin B1 +2433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +891.9%
Contains more Vitamin B5Vitamin B5 +1160%
Contains more Vitamin B6Vitamin B6 +1044.4%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Refried beans DV% diff.
Iron 3.3mg 1.44mg 23%
Histidine 0.023mg 153mg 22%
Monounsaturated fat 7.888g 0.601g 18%
Sodium 735mg 370mg 16%
Copper 0.251mg 0.129mg 14%
Fats 10.68g 2.01g 13%
Phosphorus 3mg 92mg 13%
Manganese 0.02mg 0.289mg 12%
Vitamin E 1.65mg 0.09mg 10%
Potassium 8mg 319mg 9%
Selenium 0.9µg 5.8µg 9%
Protein 0.84g 4.98g 8%
Magnesium 4mg 35mg 7%
Vitamin B6 0.009mg 0.103mg 7%
Vitamin C 0.9mg 6mg 6%
Calcium 88mg 29mg 6%
Vitamin B1 0.003mg 0.076mg 6%
Vitamin B2 0mg 0.079mg 6%
Saturated fat 1.415g 0.631g 4%
Zinc 0.22mg 0.58mg 3%
Starch 7.43g 3%
Vitamin B5 0.015mg 0.189mg 3%
Folate 0µg 11µg 3%
Carbs 6.26g 13.55g 2%
Fiber 3.2g 3.7g 2%
Vitamin A 20µg 0µg 2%
Vitamin B3 0.037mg 0.367mg 2%
Choline 10.3mg 21.2mg 2%
Polyunsaturated fat 0.911g 0.543g 2%
Calories 115kcal 90kcal 1%
Vitamin K 1.4µg 2.1µg 1%
Net carbs 3.06g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.026mg 0.231mg 0%
Isoleucine 0.031mg 0.242mg 0%
Leucine 0.05mg 0.438mg 0%
Lysine 0.032mg 0.377mg 0%
Methionine 0.012mg 0.083mg 0%
Phenylalanine 0.029mg 0.297mg 0%
Valine 0.038mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more FatsFats +431.3%
Contains more OtherOther +30.4%
Contains more ProteinProtein +492.9%
Contains more CarbsCarbs +116.5%
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1212.5%
Contains more Poly. FatPolyunsaturated fat +67.8%
Contains less Sat. FatSaturated fat -55.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.